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What you do during the last week before a 5K can make the difference between a successful race and an agonizing experience. It's too late in the game to help your performance, but if you're not careful -- you could hurt it. Knowing what to do in the final week before you run your first 5K significantly affects your race.
Get enough sleep during the week before the race. Don't take on energy-draining obligations, and avoid late nights.
Do not add additional miles or intensity, and go light on your training. Run short distances at your race-pace early in the week. Taper any remaining workouts so that you're doing less and less until two days before race day.
Do not work out during the last two days before the 5K. Going into a race injured or sore is a sure way to sabotage your enjoyment.
Stay hydrated and well fed. As race day gets closer pay even more attention to what you are putting into your body. Easily digested, high energy foods and plenty of water are your best friends this week.
Take a nap and don't go to bed late the day before the 5K. Plenty of rest will help keep your energy from flagging during the run.
Give yourself plenty of extra time on race morning, laying out your clothes, socks and shoes the night before to assure yourself everything is ready. Feeling rushed will add to pre-race anxiety.
- Warm up and stretch before you run.
- Use the restroom before the race.